Do you find yourself tossing and turning at night, haunted by anxious thoughts that seem to intensify as the world around you quiets down? If so, you’re not alone.
Over 31% of adults in the US experience an anxiety disorder at least once in their lives, with the risk of anxiety attacks intensifying after sunset.
Nocturnal anxiety can disrupt the way we feel, but that’s about to end. In today’s post, we’ll show you how to reduce your anxiety levels and calm anxiety attacks at night.
Why Do Anxiety Attacks Happen at Night?
Anxiety attacks often occur at night due to a combination of physiological and psychological factors.
The convergence of hormonal fluctuations, unresolved stressors, stressful life events, disrupted sleep, subconscious anxiety, and disturbing dreams can collectively contribute to the occurrence of anxiety attacks at night.
A study titled “Sleep and Anxiety Disorders” mentions that between 24% and 36% of people who can’t sleep properly at night have some kind of anxiety disorder, which can range from mild anxiety to severe panic attacks.
This implies that various factors directly influence anxiety attacks at night, and comprehending these factors is the key to finding a solution. It is also worth noting that these factors can vary from one individual to another.
What Causes Nighttime Anxiety Attacks?
Anxiety and inadequate sleep are strongly related. A paper published in the National Library of Medicine reveals that 43.5% of patients who suffer from insomnia experienced some kind of anxiety over time before developing sleep disorders.
Moreover, the same study mentions that patients with panic disorders reported more than 67% complaints of a generalized lack of sleep, often referred to as nocturnal panic attacks.
People who experience anxiety before bed often have one (or more) of the following anxiety triggers:
- Circadian Rhythms and Hormones: The body’s natural circadian rhythms and hormonal fluctuations play a role in our sleep. Hormones like cortisol, associated with stress, may peak during the night, potentially triggering anxiety attacks.
- Unresolved Stressors: Daily stressors and unresolved issues from the day can carry over into the night. When the mind is not occupied with daily tasks, anxious thoughts and worries may become more pronounced.
- Sleep Disruptions: Sleep disturbances, such as insomnia or sleep apnea, can contribute to nighttime anxiety attacks. Disrupted sleep patterns can exacerbate stress and anxiety, making it more likely for panic attacks to occur.
- Subconscious Anxiety: Subconscious worries or fears that are less noticeable during the day may surface during the quiet hours of the night. The absence of distractions can make these anxieties more prominent.
- Nightmares or Night Terrors: Vivid nightmares or night terrors can induce intense fear and anxiety during sleep, leading to a heightened state of distress upon waking. Nightmares may contribute to the occurrence of nighttime anxiety attacks.
Common Symptoms of Anxiety at Night
A study by Frontiers revealed that anxiety and panic-like symptoms are more prevalent at night, closely related to sleep quality and other nighttime factors.
The study also gathers some widely known anxiety symptoms that can happen during the night, such as the following:
- Trouble Falling Asleep: People experiencing nighttime anxiety often struggle to fall asleep. Racing thoughts, worries, or an overactive mind can make it challenging to relax and initiate the sleep process.
- Restlessness: Anxiety can lead to physical restlessness, causing tossing and turning in bed. The inability to find a comfortable position or settle down may contribute to disrupted sleep.
- Night Sweats or Hot Flashes: Anxiety can sometimes manifest physically, leading to symptoms like night sweats or hot flashes. These sensations can disrupt sleep and contribute to an overall sense of discomfort.
- Waking Up Frequently: People with nighttime anxiety may experience frequent awakenings throughout the night. Each awakening may be accompanied by a surge of anxious thoughts, making it challenging to achieve restorative sleep.
- Heart Palpitations: Anxiety often triggers a racing heart rate. Individuals may experience palpitations or a sensation of their heart racing, especially when anxious thoughts are prominent at night.
- Difficulty Returning to Sleep: After waking up due to anxiety, some individuals find it difficult to return to sleep. Persistent worry or a heightened state of alertness can prolong the period of wakefulness.
- Gastrointestinal Discomfort: Anxiety can affect the digestive system, leading to symptoms like anxiety-induced nausea, stomachaches, or general discomfort. These physical sensations may be more noticeable at night.
How Anxiety Impacts Sleep
Another study by Frontier, “The Effect of Anxiety and Depression on Sleep Quality of Individuals With High Risk for Insomnia: A Population-Based Study” (National Library of Medicine), shows how anxiety directly leads to poor sleep habits:
- About one in every ten adults, specifically 10.5% of the 2,762 respondents, were found to have a high risk for insomnia and anxiety attacks at night, making it a notable concern.
- Anxiety and depression were significantly more common among those at high risk for insomnia, with anxiety being nearly 10 times more likely (OR 9.8) and depression almost 20 times more likely (OR 19.7).
- The group with both anxiety and depression reported worse scores on sleep-related scales, suggesting a compounded negative impact on overall sleep quality and daytime alertness.
- The relationship between sleep quality measures and mental issues was particularly significant when both anxiety and depression were present, emphasizing the importance of addressing both mental health and sleep issues simultaneously.
How to Calm Anxiety Attack at Night: 7 Tips
Now that we understand the connection between anxiety and poor sleep, let’s explore seven tips that can assist us in managing anxiety attacks at night.
1. Use an App for Anxiety
Using apps designed for anxiety that offer guided deep breathing exercises and grounding techniques is a great way to calm nighttime anxiety efficiently.
Rootd.io (available both on iPhone and Android) provides structured sessions to help regulate breathing patterns and bring attention to the present moment.
Journaling within these apps can also be incorporated to express and process anxious thoughts, successfully helping you to get quality sleep by dealing with anxious nightly thoughts.
2. Create a Relaxing Nightly Routine
Creating a relaxing pre-bed routine can efficiently combat bedtime anxiety.
Incorporate background music into your nightly routine to create a calming atmosphere.
The auditory cues can help shift your mind away from anxious thoughts and signal the body that it’s time to wind down.
The most important thing here is to establish a routine that suits you, whether it involves reading a book, enjoying a lighthearted TV show, or simply trying meditation to ensure a comfortable and peaceful sleep.
3. Regular Exercise Through the Day
According to UCLA Health, incorporating daily exercise routines can reduce poor mental health days by 40% for those with anxiety and other conditions.
Engage in regular exercise throughout the day to release built-up tension and reduce overall stress levels.
Physical activity has been shown to have positive effects on mood and can contribute to a sense of well-being.
4. Writing Exercises
Writing therapy before bedtime can help those with anxiety achieve better sleep by easing stress from daily events.
Try to create a dedicated space and time for writing before bedtime. This can help externalize worries, providing a clearer perspective and potentially easing the emotional burden.
5. Develop a Tailored Sleep Routine
Establish a consistent sleep routine by going to bed and waking up at the same time each day.
This consistency reinforces the body’s internal clock, promoting better sleep quality.
Incorporate calming activities before bedtime, such as reading a book or taking a warm bath, to signal the transition to sleep.
6. Focus on Good Sleep Hygiene
A research paper by Cureus concluded that adopting effective sleep hygiene habits can positively impact mental health, potentially reducing the likelihood of nighttime anxiety attacks. This can be achieved by following three crucial tips:
- Ensure your sleep environment is conducive to rest by keeping the room dark, quiet, and cool.
- Invest in a comfortable mattress and pillows.
- Minimize screen time before bed, as exposure to blue light can disrupt the production of sleep-inducing hormones.
7. Seek Help from a Mental Health Professional
Finally, if nighttime anxiety attacks persist, seeking help from a mental health professional is crucial.
A therapist or counselor can provide tailored strategies, coping mechanisms, and support to address the root causes of nighttime anxiety.
Professional guidance can significantly aid in managing and overcoming anxiety, especially with tailored strategies for those who’ve tried self-help to control the anxious feelings without success.
Conclusion: The Key to Peaceful Nights Without Anxiety
Battling against nighttime anxiety can feel like an isolating struggle, but it’s important to remember that you are not alone.
With the right strategies, tranquility is within reach. There are different ways to cope with nighttime anxiety attacks, and now you have the tools to take control of your destiny.
Keep in mind that the journey through nighttime anxiety is unique for each individual.
Some may find relief using an anxiety app like Rootd, while others may need to seek professional help.Ultimately, it’s about embracing your own journey and learning how to navigate your personal struggles to overcome the challenges of the night.
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